Healthy Thanksgiving Recipes From Medical Bariatrics

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Updated: 11/16/2012 12:38 pm

HEALTHY THANKSGIVING DINNER


Turkey Rub

4-Tbsp Poultry Seasoning
1-Tbsp Sage (ground)
1-Tbsp Cinnamon (ground)
1-tsp Nutmeg (ground)
¼-tsp cloves (ground)
~Mix all ingredients and rub on a 10 pound turkey.  Bake in the oven until done!
Makes 30 servings (approximately 5oz each)
Calories: 63
Protein: 12g
Carbohydrates: 0.6 g
Fiber: 0.2g
Each serving will turn into 0.08 tsp of sugar

 
Sugar-Free Cranberry Jell-O Salad
1-large package sugar-free cranberry flavored Jell-O
1-cup walnuts (chopped)
2-cups fresh cranberries (pick out soft and brown ones)
1-medium apple, chopped
Zest of 1 orange (optional)
~Prepare Jell-O as per the package’s instructions.  Chop the cranberries in a food processor, one cup at a time.  Move to a separate bowl.  Add walnuts and apples, and mix through.  Stir fruit and nuts into Jell-O mixture.  Chill completely before serving.
Makes 24 servings (1/4 cup each)
Calories: 41
Protein: 1g
Carbohydrates: 2.5 g
Fiber: 0.9g
Each serving will turn into 0.32 tsp of sugar
 

Stuffing
1-loaf low carb stuffing bread (next recipe!)
1-large onion, chopped
6-7 cups chopped celery (about 2 bunches)
1-green bell pepper
1-bunch parsley, chopped (about 2 cups)
4-tsp poultry seasoning
½-tsp pepper
½-tsp salt
1-cup water, plus more according to moisture needed
Egg beaters (2 egg equivalent)
1-Tbsp cooking oil
~Make low carb stuffing bread.  Allow the bread to dry out a while, either on the counter or on low in the oven.  (It doesn’t need to be completely dry, just “stale-level dry.)  Sauté onion, celery, and green pepper until soft.  Add parsley and cook until wilted (1-2 minutes.)  Add seasonings.  Mix together the vegetables and the bread.  Add 1 cup of water, stir, and taste.  Adjust seasonings and moisture.  To stuff your turkey, make sure to leave the stuffing a little on the dry side because it will absorb a lot of juices during cooking.
~~~If you don’t want to stuff your turkey with the stuffing, you can add ½ cup of egg beaters, and bake at 350F for 30 minutes to an hour, or until browned on top.  Just make sure that you add the nutrition from the egg beaters.~~~
*Makes 12 servings
Calories: 277
Protein: 11g
Carbohydrates: 7.5g
Fiber: 4.3g
Each serving will turn into 0.64 tsp of sugar

 
Low Carb Stuffing Bread (Nutrition included in stuffing recipe)
2½-cups almond meal
1/3 cup powered egg whites
1-Tbsp baking powder
1-Tbsp poultry seasoning
½-tsp salt
½-cup melted butter
Egg beaters (2 egg equivalent)
½-cup water
1-Tbsp splenda
~Heat oven to 350F.  Butter the bottom of a large loaf pan.  Mix dry ingredients together.  Add wet ingredients and mix well.  Pour into loaf pan.  Bake for 35-45 minutes or until top is lightly browned and a toothpick inserted comes out clean.  When cool enough to handle, remove from pan and break into large chunks.  Let cool.
*Makes 12 servings

 
Green Bean Casserole with Onion Topping
14-oz bag frozen green beans (thawed)
8-oz can mushrooms, sliced or chopped
1-large onion
Salt, pepper, seasoned salt, and ½ tsp dried thyme
1-Tbsp cooking oil
1½-Tbsp flour
¾-cup unsweetened soy milk
¼ cup cream
¼ cup almond meal
~Preheat oven to 350F.  Chop onion into thin slices and separate into 2 separate piles (One pile with ¾ of the onion, and the other pile of the remaining ¼.)  Sauté ¼ of the onion with the mushrooms in the oil.  Add salt, pepper, and seasonings.  Stir.  Add in the flour and Stir for 1-2 minutes.  Add liquid, and bring to a simmer for 1 minute. Mix with beans, and put into casserole dish.  Bake for ½ hour.
Make topping as follows:  Take remaining ¾ onion and let it slowly cook in oil.  When they start to get soft, add some seasoned salt.  You want them to get soft and sweet, but if you let them cook down for too long, they will start to lose too much volume.  When they are soft, remove from heat and toss with the almond meal.  Taste and adjust seasonings.  After the green bean mixture has baked for ½ hour, spread the toppings on top, and cook for 5 more minutes or until topping begins to brown.
*Makes 8 servings
Calories:88
Protein:4g
Carbohydrates:7g
Fiber:2.3g
Each serving will turn into 0.94 tsp of sugar


Sugar Free Sweet Potato Casserole
3-lbs sweet potatoes
1½-cups pecan pieces
2-tsp cinnamon
½-tsp nutmeg
1-tsp salt
¼-tsp pepper
5-Tbsp butter
1-egg
1½-cup Splenda
~Poke the sweet potatoes several times with a sharp knife and roast for 45-60 minutes at 400F.  (Time will depend on size.)  Pulse 1 cup of the pecans in food processor or blender until it is ground into meal.  Add about 1½ cup of splenda, 1 tsp cinnamon, a pinch of salt, and 2Tbsp of the butter and process until blender.  Mix the rest of the pecan pieces in by hand.  Let the sweet potatoes cool for 10-15 minutes.  Split them and remove the pulp.  Put them into the food processor and process with the rest of the butter.  Add the rest of the seasonings.  Add egg and blend.  Put sweet potato mixture into buttered baking dish and sprinkle pecan topping over the top.  Bake at 375F until the topping is browned.
Makes 20 servings
Calories: 91
Protein: 2.1g
Carbohydrates: 12g
Fiber: 2.4g
Each serving will turn into 1.92 tsp of sugar

 
Mashed Cauliflower (Substitute for mashed potatoes)
1-lb of raw cauliflower florettes
¼-cup unsweetened soy milk
4-tsp butter
Salt and pepper to taste
 
~Steam cauliflower until it is fork tender.  Add cauliflower and the rest of the ingredients to a food processor and mix it all together.
Makes 4 servings
Calories: 61
Protein: 2.4g
Carbohydrates: 4.5g
Fiber: 3.2g
Each serving will turn into 0.26 tsp of sugar


Pumpkin Pie
15oz can pumpkin
Egg beaters (2 egg equivalent)
2/3 cup unsweetened soy milk
1/3 cup cream
1 cup splenda
2 tsp cinnamon
1 pinch nutmeg
¼-tsp ground ginger
Pinch ground cloves
¼ tsp salt
~Preheat oven to 425F.  Mix all ingredients together in a food processor.  Pour into Pecan Crust (recipe below.)  Put the pie in the oven and immediately turn the oven down to 375F.  In 15 minutes, turn the oven down to 300F.  (This cooks the crust, so it isn’t soggy, but allows the custard to bake more slowly.)  Bake until almost set in the middle (about 30-40 minutes more.)  If it starts to crack a bit around the edges, it’s done. Top with 2 Tbsp whipped cream (recipe below!)
Makes 8 servings
Calories: 282
Protein: 5.2g
Carbohydrates: 15.5g
Fiber: 3.5g
Each serving will turn into 2.5 tsp of sugar


Pecan Crust (Nutrition included in Pumpkin Pie recipe)
1 cup pecan pieces
2-Tbsp melted butter
2-Tbsp splenda
~Take pecans out of the freezer and measure into a food processor.  Pulse until the largest pieces are as big as lentils or split peas.  Add the butter and the splenda.  Blend until evenly mixed and then quickly dump into a pie pan, and push with your fingers to cover the bottom and sides.  It should be the right consistency to mold the crust to the pie plate evenly.
Whipped Cream (Nutrition included in Pumpkin Pie recipe)
1 cup heavy whipping cream
2 tsp vanilla extract
2 tsp splenda
~Using an electric blender, blend whipped cream ingredients together until stiff peaks form.  Add on top of fresh pumpkin pie.  Enjoy!
TOTAL MEAL VALUE
Calories: 903
Protein: 37.7
Carbohydrates: 49.6
Fiber: 16.8
The whole Thanksgiving dinner will turn into 6.56 teaspoons of sugar!!!  Enjoy!
 

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Happy Holidays from Dr Swindler and the staff at MBL!


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